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Rice vs Seed - In-Depth Nutrition Comparison

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Differences between Rice and Seed

  • Rice contains less Fiber, Phosphorus, Manganese, Copper, Selenium, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed's daily need coverage for Fiber is 136% higher.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Seeds, chia seeds, dried.

Infographic

Rice vs Seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Seed
Contains less Sodium -93.8%
Contains more Calcium +6210%
Contains more Iron +543.3%
Contains more Magnesium +2691.7%
Contains more Phosphorus +1900%
Contains more Potassium +1062.9%
Contains more Zinc +834.7%
Contains more Copper +1239.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -93.8%
Contains more Calcium +6210%
Contains more Iron +543.3%
Contains more Magnesium +2691.7%
Contains more Phosphorus +1900%
Contains more Potassium +1062.9%
Contains more Zinc +834.7%
Contains more Copper +1239.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
5
:
6
Seed
Contains more Folate +18.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Folate +18.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Seed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Seed Opinion
Net carbs 27.77g 7.72g Rice
Protein 2.69g 16.54g Seed
Fats 0.28g 30.74g Seed
Carbs 28.17g 42.12g Seed
Calories 130kcal 486kcal Seed
Starch g g
Fructose g g
Sugar 0.05g g Seed
Fiber 0.4g 34.4g Seed
Calcium 10mg 631mg Seed
Iron 1.2mg 7.72mg Seed
Magnesium 12mg 335mg Seed
Phosphorus 43mg 860mg Seed
Potassium 35mg 407mg Seed
Sodium 1mg 16mg Rice
Zinc 0.49mg 4.58mg Seed
Copper 0.069mg 0.924mg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.04mg 0.5mg Seed
Vitamin D 0IU IU Rice
Vitamin D 0µg µg Rice
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.163mg 0.62mg Seed
Vitamin B2 0.013mg 0.17mg Seed
Vitamin B3 1.476mg 8.83mg Seed
Vitamin B5 0.39mg mg Rice
Vitamin B6 0.093mg mg Rice
Folate 58µg 49µg Rice
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Tryptophan 0.031mg 0.436mg Seed
Threonine 0.096mg 0.709mg Seed
Isoleucine 0.116mg 0.801mg Seed
Leucine 0.222mg 1.371mg Seed
Lysine 0.097mg 0.97mg Seed
Methionine 0.063mg 0.588mg Seed
Phenylalanine 0.144mg 1.016mg Seed
Valine 0.164mg 0.95mg Seed
Histidine 0.063mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat g 0.14g Rice
Saturated Fat 0.077g 3.33g Rice
Monounsaturated Fat 0.088g 2.309g Seed
Polyunsaturated fat 0.076g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
35
Seed
Mineral Summary Score
14
Rice
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
99%
Seed
Carbohydrates
28%
Rice
42%
Seed
Fats
1%
Rice
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 45)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.253g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.